Snap Fitness Health & Fitness Blog

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How To Perfect the Straight Leg Deadlift

By: Snap Fitness

 

Straight-Legged Deadlifts are an excellent exercise for improving strength, power, and overall tone in the glutes and hamstrings. 

 

With a  few key form points, you can perform this exercise as part of your overall strength training, or added into a challenging “Leg Day”. 

 

Using Bodyweight, Dumbbells or a Loaded Barbell, here are some points to keep in mind:

 

Things to Avoid: 

1. Rounded Back

2. Eyes looking down

3. Locking of knees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How to perfect the deadlift:

1. Keep your back flat and your eyes forward

2. Push hips back to initiate movement

3. Keep knees soft, avoid locking them straight

4. Hinge forward until you feel a subtle stretch in the hamstrings

 

It's the Great Pumpkin (Workout)!

By: Snap Fitness

In celebration of the Fall season – why not grab the nearest pumpkin and build up a little strength?  This festive harvest season workout is designed with a little fun and fitness in mind.  Simply choose a moderate to heavy pumpkin and get moving – no excuses for not having equipment on hand!

 

Jack-o-lantern Jump

Set up your pumpkin and stand to one side.  Jump over the pumpkin from the right to the left – pulling knees up high for added challenge.  Shoot for 20-40 total jumps between each strength set below:

 

1. Pumpkin Overhead Lunge

Lunge back with one leg as you raise the pumpkin overhead – alternate legs and repeat overhead lift.  This exercise challenges balance, overall leg strength, plus tones the shoulders.

 

2. Pumpkin Patch Pushup

Place one hand on a pumpkin, one hand on the floor – complete 5 full pushups then repeat with the pumpkin on the other hand.  This offset stance challenges balance, chest, shoulders, arms and core strength.

 

 

3. Pumpkin Twist

Stand with Feet hip distance apart while holding the pumpkin in both hands at waist height.  Rotate the torso right, while pulling the right knee up – repeat on the left side, continue by alternating right and left.

 

 

4. Harvest Hoist

Hold the pumpkin in both hands, squat down and lower the pumpkin toward the ground, stand up through the squat by pressing through the heels.  Raise the pumpkin overhead – repeat.  This exercise works the hips, legs, core, and shoulders.

 

 

5. Gourd Getup

Place a pumpkin at your feet, squat down and place both hands on either side or top.  Jump feet back into a plank and complete one pushup, jump feet back to the pumpkin, pick it up and jump up!  Repeat for 5-10 reps.

 

 

 

Treadmill Interval Calorie Burner

By: Snap Fitness

 

Interval training is an effective way to get more out of your workout and burn more calories.

 

With Interval Training, you should be working at or above 85% of your max heart rate for a period of time, followed by a recovery period at 60-70%. This type of workout has a lingering effect, which helps your body burn more calories after your workout.

 

To learn more about Interval Training, check out Jodi’s blog on "The Importance of Varying Exercise Intensity.”

 

Now turn up your tunes and get to work! 

 

Optimal Upper Body Superset Workout

By: Snap Fitness

In a superset, you perform two exercises back to back without a rest. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions.

 

The added bonus for superset workouts? You are cutting out that resting period between sets, so you will get out of the gym and on with your day that much quicker!

 

Be sure to set up your equipment before you start to make the most of your time.

 

The Warm-Up:

 

High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds

 

The Workout:

 

8-10 reps of each exercise

Complete 3 sets of each superset and move on to the next

 

1a. Dumbbell or barbell bench press

1b. Bent-over dumbbell row

 

2a. Dumbbell shoulder press

2b. Pull-up / Assisted pull-up

 

3a. Dumbbell curl

3b. Tricep kickbacks 

 

The Cool-down:

 

End your workout routune with some ab work and stretching

 

1. Straight Arm Plank (1 min.)

2. Bicycle crunches (30)

3. Elbow Plank (1 min.)

4. Stretching exercises for 3-5 minutes

 

 

Click here to get a printable version of this workout! 

Love Your Legs Workout

By: Snap Fitness

The Warm-up:

 

3-5 minutes on low intensity settings on any cardio equipment including treadmill, elliptical or bike.

 

The Workout:

 

8-10 reps of each exercise

Complete 3 sets of each exercise and move on to the next

 

1. Cable Leg Raise

 

2. Cable Glute Kickbacks

 

3. Adduction Machine

 

4. Abduction Machine

 

5. Dumbbell Calf Raises

  

The Cool-down:


Hamstring Stretch

Press one heel forward, keep that leg stretched, hands at hips, push hips back and hold for 20-30 seconds then switch legs

 

Quad Stretch

Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat.  Avoid over-arching the low back.  Keep abdominals in and strong.  Hold for 20-30 seconds then switch legs

Cardio Circuit Challenge

By: Snap Fitness

Looking for a way to keep your cardio workouts interesting? Try our Cardio Circuit Challenge!

 

The workout challenges you to complete a ½ mile on the treadmill, get off and perform a few exercises, then get back onto the treadmill for another ½ mile!

 

Go with whatever pace and incline you are comfortable with! 

 

The Workout:

 

Start on the treadmill with:

½ mile run, walk or jog on the treadmill

 

Get off the treadmill and perform the following: 

100 Mountain climbers

100 Jumping jacks

1:00 plank

 

Hop back onto the treadmill for:

½ mile run, walk or jog on the treadmill

 

Repeat if you dare!

 

Click here to get the printable version of this workout! 

 

How to Perfect the Squat

By: Snap Fitness

Known by many as the ‘king of all exercises,’ the squat earns its nickname by working multiple muscle groups - hips, glutes, quads, hamstrings and core.

 

But a sloppy squat won’t do you any good, and can cause knee and lower back pain. Today is the day to learn how to perfect the king of all exercises and start getting all the benefits the move has to offer.

  

Things to avoid:

 

1. Leaning too far forward

 

 

2. Bending with your knees, opposed to your hips

 

 

3. Allowing heels to come off the floor

 

 

 

 

How to perfect the squat:

 

1. Stand with feet shoulder width apart, looking straight ahead.

 

2. Shift hips back. Keep bringing the hips back as the knees start to bend.

 

3. Keep your chest and shoulders upright with the back straight.

 

4. Allow hip joint to go lower than the knees, if comfortable.  Go as low as you can before it is either A. uncomfortable, or B. your posture changes.

 

5. Exhale and engage core while driving though the heels to return to standing.

 

6. Keep heels glued to the floor the entire time

 

Ab Scorcher Workout

By: Snap Fitness

 

No pain, no gain! At least that’s what we are told.

 

You know you’ve gotten a good ab workout when you can feel it the next day. This ab scorching workout is designed to reach the part of the core that is usually missed from traditional sit-ups which will give you the overall result you are looking for.

 

It may not be bikini season, but do the work now and it will pay off later!

 

 

 

Click here to get the printable version of this workout! 

 


Not sure how to perform some of the exercises? Take a look below! 

 

Lying Leg raises

 

 

Bicycle crunches

 

 

Elbow plank

 

 

Roll-ups

 

 

Flutter kicks

 

 

Side plank (right)

 

 

V-ups

 

 

Reverse crunches

 

 

Side plank (left)

 

 

8 Ways to Celebrate National Family Health & Fitness Day

By: Snap Fitness

Parents, become a healthy role model to your children! Getting children active at a young age will help them learn about the importance of healthy habits.

 

Here are some activities the whole family can enjoy together while staying active!  

 

1. Take a bike ride to a local park and enjoy a picnic

 

2. Pick your own apples from a nearby apple orchard

 

3. Get the whole neighborhood involved in a friendly touch football or kickball game. For younger kids, put together a game of capture the flag or kick the can.

 

4. Go for a walk and collect colorful fall leaves

 

5. Go for a hike in the woods

 

6. Visit a pumpkin patch

 

7. Fly kites

 

8. Find your way through a corn maze

 

Most importantly, have fun! 

Cardio / Strength Workout

By: Snap Fitness

 

Do you have a cardio routine you haven't switched up in a while? Do you feel like you have hit a plateau?

 

If your body gets used to doing the same workout routine all the time, it can cause you to plateau. You need to switch things up and we have the workout solution for you!

 

Adding strength exercises in-between cardio blasts will challenge your muscles and help burn those extra calories. 

 

This workout is a perfect boredom-buster! 

 

 

Click here to get the printable version of this workout!  

 

Not sure how to perform the resistance band exercises? Check out the photos below! 

 

Squat, Curl to Shoulder Press

 

 

 

Row

 

 

 

Lat Pull Down

 

 

Chest Fly

 

Posts 31 - 40 of 210